What are the best exercises after a hip replacement

A hip replacement is a surgical procedure that replaces parts of the hip joint with artificial implants, helping to restore levels of mobility and relieve hip pain. As part of the recovery process, patients will be required to complete a variety of specific exercises to help strengthen the muscles around the hip, improve range of motion and aide the healing process.

In this article, we’ll outline the exercises you will be likely to undertake following a hip replacement operation.

Best exercises after hip replacement surgery

In 2022, over 99,000 people in England, Wales and Northern Ireland underwent hip replacements. In the majority of cases, the patients were required to do the following exercises.

1. Breathing exercises

You might question the importance of breathing exercises as part of your post hip op plan, but breathing can help you recover from the anaesthetic and prevent chest infections, especially if you have pre-existing respiratory conditions. Typically, your physiotherapist will ask you to do the following at regular intervals:

1.       Sit comfortably and relax your shoulders and chest.

2.       Take a deep breath in through your nose.

3.       Hold your breath for four seconds, then breathe out slowly through the mouth.

4.       After the fourth breath, cough deeply from the belly (do not just clear your throat).

2. Circulation exercises

Circulation exercises help maintain blood flow and prevent the risk of blood clots. They also aid in reducing swelling and improving overall leg strength.

Ankle pumps

Lie on your back in a comfortable position and gently flex and point your toes up and down. Repeat this motion for 20 repetitions, four times a day.

Heel slides

Lie down with your legs straight. Slowly slide one heel up toward your buttocks, bending your knee and keeping your kneecap pointing upwards during the exercise. Return to the starting position and repeat 10 times for each leg.

3. Strengthening exercises

These exercises are designed to target the muscles around your hip to improve stability and support for the new joint.

Quadriceps sets

Sit on a bed or chair with your legs together and feet on the floor. Tighten the muscles at the front of your thigh, pressing the back of your knee against the bed. Hold for five seconds and release. Repeat the exercise 20 times.

Buttock contractions

Lie on your back and tighten your buttock muscles for five seconds. Repeat 10 times to complete one set and aim to do 3 to 4 sets a day.

Hip abductions

Lie on your non-operated side. Lift your operated leg up to a 45-degree angle, keeping your knee straight. Lower it back down slowly. Repeat 10 times and do 3 to 4 sessions a day

4. Motion exercises

Improving your range of motion is crucial for restoring normal hip function.

Sitting kicks

Sit on a chair or on the side of your bed. Straighten your knee. Hold for 5 seconds, then slowly lower your leg down and relax.

Standing knee raises

Using a chair or table for support, lift your leg toward your chest. Hold for 2 or 3 counts before lowering your leg down. Repeat 10 times and aim to do 3 to 4 sessions a day.

5. Balance and stability exercises

As you progress with your recovery,  incorporating balance and stability exercises will help you regain confidence in your movements.

Standing marches

Stand with your feet hip-width apart. March on the spot, lifting your knees as high as they can go without causing discomfort. Repeat for 1-2 minutes at a time.

Side leg raises

While using a table or sturdy chair for balance, lift your operated leg out to the side, keeping it straight. Lower it back down and repeat 10 times.

6. Advanced exercises

As your strength and mobility improve, you can discuss moving on to more advanced exercises with your physiotherapist. These will typically include the following:

Mini squats

Stand with your feet shoulder-width apart. Slowly bend your knees to a 45-degree angle, then return to standing. Repeat 10 times.

Step-ups

Using a step or sturdy platform, take a step up with your operated leg, followed by the other leg. Step down and repeat 10 times.

Tips for aiding recovery after hip replacement surgery

Consistency and patience

Perform your exercises regularly in accordance with advice from your doctor or physiotherapist. Don’t attempt to accelerate the process by undertaking more advanced moves before you’re ready.

Pain management

Use ice packs to reduce swelling and take pain medication as prescribed to facilitate exercise.

Hydration and nutrition

Drink plenty of water to stay hydrated and maintain a balanced, nutritious diet to support healing.

Rest and recovery

Allow your body time sufficient time to rest and recover between exercise sessions.

For more detailed guidance, consult your physiotherapist or refer to resources provided by your doctor.

How LiveWell Dorset can help

Our team has helped people across the whole of Dorset live happier, healthier lives. While we cannot provide medical advice, we can support you on your road to recovery, whether that is by helping you find local support groups in your area or providing personalised tips around nutrition, exercise and mental health. Register with LiveWell Dorset today to find out more.

Further reading

• Free NHS health checks in your community
• The best flat walks in Dorset for a gentle stroll
• Physical activity at home for seniors